CrossFit W.O.D:
Strength:
Bench Press
6-6-5-5-4-4
Metcon:
12min EMOM for max reps:
1min - Max Sandbag Clean (#75/45)
2min - Max Cal Row/bike
3min - Max Devil press (#22.5/15x2)
CrossFit W.O.D: Strength: Split Jerk 2-2-2-1-1-1 Metcon: 10min AMRAP of: 10-14-18-22… Wallball (#10/6) 10-20-30-40… Double unders
CrossFit W.O.D: Strength: Weighted Chin-ups 12min Find heavy 2 reps Metcon: 5 Rounds For time: 2 Wall walks 6 Thruster (#50/35) 12 Box Jumps 6 Thruster (#50/35) 2 Wall walks -1min rest between set- Weightlifting: weightlifting Part 1: 5 sets: 2 High Hang Clean 2 Push
CrossFit W.O.D: Strength: Every 1.5min for 15min 1 Clean Pull 1 Hang Power Clean 1 High Hang Squat Clean Metcon: For time: 50 Front Squat (#43/30) 50 Toes-to-bar 50 Sumo Deadlift high pull (#43/30) 50 Handstand push-ups Endurance: 6 Rounds For time: 400m run 40m
CrossFit W.O.D: Strength: Tempo Back Squat (@32x2) 5-5-5-3-3 Metcon: 15Min AMRAP of: 50 Double Unders 10 DBs Push-press (#22.5/15x2) 10 Burpees over DB 10 DBs Hang Power Clean (#22.5/15x2) CrossFit Strength: Part A: Back Squat 4-4-3-3-2-2 Part B: 3 Sets: 8/8 KB Single